#compound and isolation exercises

[10bmnews]

How to exercise with dumbbells at home - Times of India

One of the many advantages of dumbbells is their versatility, which allows you to perform a wide range of exercises. One of the many advantages of dumbbells is their versatility, which allows you to perform a wide range of exercises. An ideal introduction to the world of training is provided by dumbbell exercises. These workouts will help you grow muscle and improve your strength in numerous…

[ancientroyalblood]

"Functional Strength vs. Show Muscle: Finding the Balance"

In the pursuit of fitness goals, a common dilemma often arises: should one focus on functional strength or strive for aesthetic, show muscle? It’s a nuanced journey that requires understanding the distinction between the two and, more importantly, finding the delicate balance that aligns with your personal fitness aspirations. In this blog post, we’ll delve into the realms of functional strength…

[purifiedclitoris69]

The Truth

pt2 darkness and chaos

love spoiling you guys. i never really know what to put up here j like to yap lol. anyway enjoy ;)

angst with fluff and hurt/comfort

pairings: wanda maximoff x enhanced!reader

"I think I'd like some space for a little," you mumble turning away from her as you try so desperately to keep the tears from spilling.

"Okay," she agrees quietly walking towards the door, she pauses looking back as she's about to leave, "I'm sorry, y/n," she leaves.

It took about a week to heal from your injuries; your enhancements and Cho’s inventions helped immensely but the rest of your time in the medbay was cold.

The sterile white walls and beeping monitors were constant reminders that you were alone. It wasn’t just the physical pain—the ache in your abdomen that flared every time you moved—but the emptiness that settled deep in your chest, far more painful than the wound itself.

Days blurred into one another, filled with nothing but the low hum of medical equipment and the occasional visit from the team. Natasha came by when she could, sitting by your bed with gentle words of encouragement, trying to make you laugh. Sam would swing by too, cracking jokes that only barely lifted the suffocating weight you felt. Steve made a few appearances, his hand on your shoulder, telling you how strong you were, how you’d be back on your feet in no time.

But they couldn’t fill the void. Not really.

Because every time the door to the medbay opened, a part of you hoped it would be her. You waited for Wanda, every second stretching into an eternity, hoping that she’d come back and say she loved you.

Once you were healed and out the medbay , something in you shifted. It wasn’t immediate—more like a slow, creeping numbness that settled in over time. At first, it was just avoiding her, making sure you weren’t in the same room if you didn’t have to be. But the distance didn’t stop there. Soon, you found yourself pulling away from everyone, isolating more and more until you were just a shadow moving through the compound.

You stuck to a strict routine now: wake up early, hit the training room before anyone else is awake, then disappear into your quarters for hours on end, either preparing for missions or finding a way to distract yourself. Solo missions have become your escape, and you volunteer for every one, no matter how dangerous or tedious. Anything to get away from the compound. From her.

The team has noticed. Of course they have. Natasha has tried to get you to open up, but you always find a way to deflect. “Just focused,” you’d tell her, throwing on a smile that you know she doesn’t believe. Steve’s asked you to join in on a few team exercises, but you decline, claiming you need to work on personal skills. Even Tony has made a few snide remarks about you turning into a recluse, though there’s concern in his eyes.

The compound itself feels suffocating. The once comfortable space where you’d joke with the others, share meals, and decompress after missions has now become a maze of memories you’re trying to avoid. Everywhere you go, you feel Wanda’s presence—whether it’s the soft hum of her magic in the halls or just the weight of her lingering gaze when you pass each other in silence.

You keep your interactions with the team to the bare minimum. A nod here, a muttered response there. Nothing more than what’s necessary. It’s easier that way. Easier than facing the questions, the pity, the inevitable confrontation with Wanda that you know is coming but can’t bring yourself to endure.

The training room became your sanctuary. You pushed yourself harder and harder each day, punishing your body until it screams for rest. It’s the only thing that makes you feel anything—the burn of your muscles, the sting of exhaustion. It drowns out the ache in your chest, even if just for a little while.

You’ve been reckless, too. Clint’s called you out for taking unnecessary risks in the field, and even Steve’s noticed your tactics have become more desperate. You don’t care. The danger keeps your mind off her.

When you’re not on a mission or in the training room, you’re holed up in your room, avoiding any social gatherings. Movie nights, dinners, even simple conversations in the kitchen—they’ve all become a thing of the past. You can’t stand the thought of sitting there, pretending everything’s fine while Wanda’s just a few feet away, acting as though you’re not both suffocating in the same silence.

Wanda was desperate for things to go back to the way they were.

It’s a quiet afternoon in the compound, the sun casting soft light through the large windows as you make your way to the kitchen. You’ve been trying to avoid everyone—especially her—but it’s almost impossible to escape entirely when you live under the same roof. You tell yourself that grabbing a cup of coffee and heading back to your room won’t take more than a minute. You can slip in and out without a problem.

But, of course, she’s already there.

Wanda stands by the counter, absentmindedly stirring a mug of tea. The second you step into the kitchen, her eyes flick up, and you can see that familiar spark of warmth—of friendship, or whatever’s left of it—light up her face.

“Hey,” she says softly, her voice cautious but hopeful, like she’s testing the waters.

You force a neutral expression, giving her a small nod. “Hey.”

She smiles a little, and for a split second, it’s like nothing has changed. Like the last few months of distance and silence never happened. She moves over to the counter where the coffee maker is, just a few feet from where you stand, and her presence feels too close. Too familiar. Too painful.

“I was thinking…” Wanda starts, her tone casual, like she’s trying to bridge the gap, “maybe we could do something this weekend? Watch a movie or—” She pauses, her voice faltering as she notices the stiffness in your posture. “You know, like we used to.”

The words hang in the air, a thin thread of hope dangling between you. It’s tempting, that old dynamic, that easy friendship. But you can’t. Not anymore.

You force a tight smile, keeping your tone as neutral as possible. “I… don’t think I’ll have time this weekend. Lots of mission reports to catch up on. I’m, uh, heading out for another mission soon too.”

Her face falls, just a little, but she quickly hides it behind another smile. “Oh, okay. Maybe when you get back?”

“Yeah,” you say, but it’s hollow. You’re not sure you believe it. “Maybe.”

You pour your coffee in silence, the tension between you thick and suffocating. She’s standing so close, so desperate to pull things back to what they were, but you can’t meet her halfway. You’re too hurt, too angry. And you can see it in her eyes—the sadness, the regret—but she’s still acting like everything’s fine. Like she didn’t break you that day.

Wanda tries again, her voice quieter this time. “It doesn’t have to be weird, you know. We’re still… friends.”

Friends. The word stings. You clench your jaw and take a long sip of your coffee, pretending like the statement didn’t just slice through you. “Right.”

There’s an awkward pause. Wanda shifts uncomfortably, her fingers tightening around her mug as she watches you, waiting for something—anything—from you. But you can’t give her what she wants. You can’t pretend like things haven’t changed.

You clear your throat, already looking for an excuse to leave. “I, uh… actually, I’ve got to get to the training room.” It’s not a complete lie. You do spend most of your time there now, drowning out the ache with physical exhaustion. “I’ll see you later, okay?”

You’re already halfway out of the kitchen when you hear her soft reply. “Yeah. Okay.”

You don’t look back. You can’t.

As you walk down the hall, your heart aches with every step, but you shove it down, burying it beneath layers of numbness. Wanda wants to pretend everything’s normal, but it’s not. It can’t be. And right now, the only way you can protect yourself is by keeping that distance.

The door to the training room closes behind you, and with it, the mask you’ve been wearing all day shatters. Alone again, you drop your coffee cup onto the bench and run a hand through your hair, the sharp sting of tears prickling behind your eyes. You bite the inside of your cheek hard, desperate to stop them from falling, but it’s no use. The pain is too much, too raw. It claws at your insides, demanding to be felt.

You hate this. You hate yourself. For ruining everything. For letting your feelings get in the way of the one thing that mattered most—your friendship with Wanda. How could I have been so stupid? The thought echoes in your mind like a broken record, repeating over and over until it becomes a dull roar in your ears. You could have kept it to yourself, should have kept it to yourself. If only you had stayed quiet, swallowed your love like a bitter pill, maybe things would still be the way they were.

But no. You had to go and spill your heart out, thinking—hoping—that maybe she felt the same. That maybe there was a chance.

Now, all you have is the hollow, gnawing emptiness of her rejection. The distance that’s grown between you feels like a chasm, and every day that passes, it only gets wider. Wanda’s attempts to act like nothing’s changed cut deeper than any words. You hate that you can’t just let it go and pretend like she can. You hate that your love for her consumes you so completely, making it impossible to act normal, to act like the wound she left in you isn’t still bleeding.

And the worst part? The nightmares.

Every night, you dream of her. But it’s never the Wanda you used to know—the one who would laugh with you, who understood you better than anyone else. No, the Wanda in your dreams is cruel, her words laced with venom. She stands in front of you, her face twisted in disgust as she calls you stupid, pathetic, for ever thinking she could love you. “Did you really think I could love someone like you?” she sneers. “I had the greatest love of my life with Vision, and you—you’re just a joke.”

Each time, you wake up drenched in sweat, your chest tight with grief and shame, your body aching from the weight of the rejection that follows you, even in sleep. It’s torture. You’ve stopped trying to sleep altogether, throwing yourself into training, into missions, into anything that can distract you from the gnawing pain that follows you around like a shadow.

And Wanda…God, Wanda.

Every time she sees you now, her stomach twists into knots, guilt pulling at her like a heavy chain she can’t escape. She’s tried to reach out, tried to act like nothing’s changed, but every time she sees the neutral expression on your face, every time you make some excuse to leave, it’s like a dagger to her chest. She knows you’re hurting, knows that you think she doesn’t care—but she does. She cares more than she ever could have imagined.

The lie she told you that day, the one that broke you? It’s been haunting her ever since.

She can still see the look on your face when she said she didn’t love you, that she couldn’t be with you. It wasn’t just the hurt she saw—it was the betrayal. She knew what you had gone through just to tell her how you felt, how much courage it must’ve taken to lay your heart bare, while you were dying.

You weren’t entirely lying to her, you did have a mission coming up, it just wasn’t planned.

“Hey got another solo, if your up for it,” Nat proposed as she entered the training room, your fist rhythmically beating the punching bag.

“You know it,” you breathed, stopping the bag swinging.

“you leave in an hour,” she pursed a smile, dropping the file onto the bench next to your cold and forgotten coffee.

The mission had been simple enough on paper—intel gathering, no need for backup, in and out. You’d handled it alone plenty of times before, so it made sense that Steve signed off on this one without hesitation. What he didn’t know was how messy things had gotten.

You’d gone in hard and fast, ignoring the usual caution you’d been trained to follow. Maybe a part of you wanted it that way—needed the adrenaline, the distraction. You fought recklessly, pushing yourself further than you should’ve, not caring about the consequences. A knife wound here, slams into a couple walls there—it didn’t matter. You kept going, forcing yourself through the pain.

By the time you made it back to the jet, your body was screaming at you to stop, but you didn’t. You were trained for this, after all. No matter how bad the bleeding was, no matter how sharp the pain in your side, you forced yourself to pilot the jet back to the compound.

As you limped down the ramp, the pain finally caught up with you. Your side was drenched in blood, the makeshift bandage you’d wrapped around yourself soaked through. But still, you didn’t care. You just wanted to get back to your room and forget about everything. Forget about the pain in your body, and more importantly, the pain you couldn’t shake from your heart.

You didn’t think anyone noticed as you made your way through the compound, each step sending a fresh wave of agony through your body. But as you reached your door, your vision swam, and you realized you’d left a trail of blood behind you. That wasn’t great.

You managed to get inside, closing the door behind you with a quiet thud. Sitting down on the edge of your bed, you glanced at the mission report in your hand, half-written and filled with details you barely remembered jotting down in the jet. You were too out of it to finish the thing properly, but at least you’d gotten it done. You tossed it aside, planning to sleep the pain off.

But then there was a knock on your door.

You didn’t need to open it to know who was on the other side. A cold dread settled in your stomach as Steve’s voice called out, “Y/n? Open the door.

You stood, slowly, wincing as the pain flared again, and opened the door just enough to see Steve standing there. His eyes immediately flickered down to the blood staining your clothes, then to the trail leading from the jet.

His expression shifted, brows knitting together. “What the hell happened?”

You forced a shrug, downplaying it. “Got the job done, didn’t I?”

Steve’s eyes hardened. “At what cost?”

“Nothing I couldn’t handle.” You tried to shut the door, but Steve pushed it open, stepping inside.

He stared at you, his jaw clenched tight, then glanced around the room—at the blood, at the half-done mission report, picking it up and looking it over “You didn’t say anything in your report about getting injured.”

“I didn’t think it was relevant,” you muttered, turning away from him.

“Bleeding out isn’t relevant?” His voice was sharp now, frustration clear. “You’re limping, leaving a trail of blood through the entire compound, and you think it’s nothing?”

“It’s just a scratch,” you shot back, trying to keep your tone even, but the exhaustion and pain were getting to you. “I don’t need you to babysit me, Steve.”

“That’s not what this is about,” Steve said, his voice quieter but no less firm. “This is about you being reckless. You could’ve gotten yourself killed out there, Clint’s already mentioned the other risks you’ve been taking.”

You turned on him, the anger rising in your chest. “What difference does it make? The mission was a success. I’m alive. Isn’t that what matters?”

Steve stepped forward, his eyes searching yours. “What’s going on with you?”

“Nothing’s going on,” you snapped, pulling away from him. “I’m doing my job.”

“No, you’re not,” he shot back, his tone sharper now. “You’re pushing yourself too far, and it’s not just today. “Look i don’t no what happened but ever since–,” He hesitated, his expression softening for a moment. “Ever since you and Wanda stopped hanging out, you’ve been different. You’re not thinking straight. You’re taking unnecessary risks, maybe you should talk to her…clear whatever it is up.”

You scoffed, turning away from him. “I’m fine.”

“You’re not fine,” Steve said, stepping closer again. “And I’m not going to sit by and watch you destroy yourself.”

You clenched your jaw, the frustration and anger boiling over. “You don’t get it, Steve. You don’t—” Your voice cracked, and you swallowed hard, trying to keep it together. “It doesn’t matter.”

Steve’s expression softened. “I know you’re hurting, y/n. But this isn’t the way to deal with it.”

You shook your head, trying to push down the rising emotion. “I don’t need your pity.”

“It’s not pity,” he said, his voice calm but firm. “It’s concern. You’re part of this team, and right now, you’re a danger to yourself.”

You turned to face him, your chest tight with anger and frustration. “So what? You’re gonna bench me?”

“Yeah,” Steve said, not missing a beat. “I am.

Your heart sank, but the anger bubbled up again. “You can’t do that. You need me out there.”

“Not like this,” he replied, crossing his arms. “I’m pulling you from active duty until you get your head straight.”

You stared at him, the reality of his words hitting you like a punch to the gut. “Steve—”

“You’re on probation, y/n,” Steve said, his voice final. “Until you deal with whatever’s going on in your head, you’re not going back out there. Not like this.”

Your fists clenched at your sides, and you fought back the urge to scream. You wanted to argue, to tell him he was wrong, but deep down, you knew he wasn’t. Still, that didn’t make it any easier to accept.

Without another word, you turned away from him, retreating into the bathroom to deal with your wounds. The sting of the alcohol on your skin was nothing compared to the frustration burning in your chest.

Steve lingered in the doorway for a moment longer before quietly stepping out, leaving you alone with your thoughts and the heavy weight of his decision. You were benched. And for the first time in a long time, you weren’t sure if you even cared.

After dressing your wounds and enduring a scalding hot shower, you collapse onto your bed, too exhausted to even care about the fresh bruises or the burning pain in your side. Your mind is louder than the physical aches, churning with frustration, anger, and something deeper—something you don’t want to name.

You stare at the ceiling, willing your thoughts to quiet down, but the more you try to ignore it, the worse it gets. Wanda’s face flashes through your mind, the way she looked at you when you confessed. The way her expression twisted into something unreadable before she shut you down. The ache in your chest deepens, and you force your eyes shut, hoping sleep will take over.

But it never does.

You don’t know how much time has passed when you hear a knock at the door.

You don’t move at first, thinking if you stay still enough, whoever it is will just go away. But the knock comes again, softer this time, followed by a familiar voice.

“Y/n, it’s Nat. Can I come in?”

You hesitate, staring at the door. You know Natasha well enough to know she’ll come in whether you say yes or not, but there’s still a part of you that wants to push everyone away. You’re tired—tired of talking, tired of feeling.

With a sigh, you mumble, “Yeah, come in.”

The door creaks open, and Natasha slips inside, closing it behind her. She doesn’t say anything right away, just stands there for a moment, taking in the state of your room—the bloodstained clothes tossed aside, the half-empty med kit, the way you’re sprawled on the bed like you’ve given up.

“You look like hell,” she says finally, her voice soft but laced with concern.

“Thanks,” you mutter, keeping your gaze on the ceiling. “I feel great.

Natasha crosses the room and sits on the edge of the bed, her weight causing a slight dip that you barely register. She’s quiet for a moment, and you can feel her watching you, waiting for you to say something more, but when you don’t, she takes a deep breath.

“Steve told me about the mission. About the probation.”

You grit your teeth, the frustration bubbling up again. “I don’t need a lecture, Nat.”

“I’m not here to lecture you,” she replies calmly. “I’m here because I’m worried.”

You finally tear your gaze from the ceiling to look at her, seeing the genuine concern etched on her face. It’s the same expression you’ve seen a hundred times before, but it doesn’t make it any easier to deal with. In fact, it makes it harder. Because if Nat’s worried, that means everyone else is too. And that means they’ve all noticed how far you’ve spiraled.

“I’m fine,” you say, but even to your own ears, the words sound hollow.

Natasha raises an eyebrow. “Really? Because last I checked, ‘fine’ people don’t come back from missions bleeding all over the compound and locking themselves away in their rooms.”

You swallow hard, turning your head away from her. “It’s not a big deal.”

“It is a big deal, y/n.” Her voice softens even more. “You’ve been different. Ever since… well, ever since Wanda. You’ve shut everyone out.”

Her name hits you like a punch to the gut, and you sit up abruptly, swinging your legs over the side of the bed. “Don’t,” you snap, your voice sharp.

Natasha’s face remains calm, but there’s something sympathetic in her gaze. “I know what’s going on between you two.”

Your chest tightens with both panic and frustration. “How do you even know what’s going on with me and Wanda?” you ask, your tone defensive, almost bitter. “What, did she tell you everything? Tell the whole team how I messed everything up by catching feelings?”

Natasha shakes her head slowly, her eyes softening even more. “She didn’t have to tell me. It’s been pretty obvious.”

You feel like someone’s ripped the ground out from under you. “What the hell does that mean?” you ask, standing up, pacing the room. “What’s obvious? That I was stupid enough to fall for my best friend? That I destroyed everything because I couldn’t keep my mouth shut?”

“It’s not about you being stupid,” Natasha says gently. “You’re not stupid, y/n. And Wanda didn’t think that, either.”

You laugh bitterly, your chest tight and aching. “Then what was it, Nat? Because she sure didn’t make me feel like someone who had a chance. She didn’t make me feel like… like anything. Just told me she didn’t feel the same and—.”

Natasha stands up and crosses the room, moving to stand in front of you. “She lied, y/n. She didn’t reject you because she doesn’t feel the same. She rejected you because she’s scared.”

You stare at her, your hands clenching into fists at your sides. “How could you know what she feels?”

Natasha doesn’t back down, her voice calm but insistent. “Because I’ve seen how she looks at you. We all have. Wanda’s terrified, y/n. She’s lost everyone she’s ever loved—her brother, Vision… She’s scared of loving you because she’s afraid of losing you, too.”

You freeze, her words hitting harder than you expected. The anger that had been boiling inside you starts to deflate, replaced with confusion and hurt. “fear makes people do stupid things,” Natasha continued softly “It makes them push away the people they care about most. You know that better than anyone.”

Her words hit too close to home, and you shake your head, trying to process everything. The self-hatred you’ve been drowning in, the isolation, the nightmares—it all starts to feel different.

But that doesn’t make it hurt any less.

You turn away from Natasha, your hands running through your hair in frustration. “I didn’t want to lose her, Nat. That’s what I was afraid of this whole time. And now it’s exactly what happened.”

Natasha steps closer, placing a hand on your shoulder. “You haven’t lost her. Not completely. But you’re both going to keep hurting like this until you talk to each other.”

You let out a shaky breath, feeling raw and exposed in a way you hadn’t before, it could all become ten times worse if you talk to her and she just pushes you away more. “I don’t know if I can handle being hurt again.”

Natasha looks at you with a mixture of sympathy and strength. “You won’t know until you try.”

Steve knew something was wrong. He’d seen the tension between you and Wanda for weeks now, long enough to know it wasn’t just some temporary falling out. He had watched you slowly unravel, becoming more reckless on missions, more distant from the team, and he could tell it wasn’t just a professional matter. Something personal was tearing you apart.

And after today, after seeing the trail of blood you left from the jet to your room, he knew he couldn’t stand by any longer.

Steve found Wanda in the quiet of the compound’s common area, sitting by the window and staring out into the darkening sky. Her hands were clasped tightly in her lap, her expression distant, but there was a sadness in her eyes that he hadn’t seen before.

He approached her cautiously, his steps quiet but deliberate. “Wanda.”

She didn’t look at him right away, her gaze still fixed outside. “Steve.”

“Can we talk?” He kept his tone gentle, not wanting to push too hard. She finally turned to face him, her eyes red-rimmed as though she hadn’t slept in days.

“What’s going on with you two?” Steve asked, cutting to the chase. He knew Wanda well enough to know she appreciated honesty over dancing around the subject. “Y/n’s not… they’re not themselves.”

Wanda’s face tightened, her shoulders stiffening as she looked away again. “I don’t know what you mean.”

Steve sighed. “Wanda, you’re both avoiding each other. It’s affecting everything. Not just on missions but… it’s the whole compound,” he tried to tease but quickly saw it wasn’t the time, “I don’t think either of you are okay, it’s getting concerning.”

She didn’t say anything for a moment, her fingers fidgeting in her lap, twisting around each other. Steve watched her, waiting patiently. He could tell she was holding back—he had seen it before in the way she carried herself, always guarded, always afraid to let too much slip.

Finally, she spoke, her voice barely above a whisper. “I hurt them, Steve.”

Steve frowned, leaning against the wall as he folded his arms. “What happened?”

Wanda hesitated, the weight of her guilt evident in every movement. “They told me… they told me they loved me.” She took a shaky breath, her voice wavering. “And I— I told them I didn’t feel the same.”

Steve’s eyes softened as he listened. “But that’s not true, is it?”

Wanda shook her head, her eyes brimming with unshed tears. “No. I love them. I love them more than anything. But I can’t—” Her voice cracked, and she pressed a hand to her chest as if trying to hold herself together. “I can’t lose them like I lost everyone else, Steve. I can’t go through that again.”

Steve watched her, the silence stretching between them before he spoke. “I know you’re scared. I know what it’s like to lose people you care about. But pushing them away? That’s only going to hurt you both even more.”

Wanda bit her lip, her breath hitching. “You don’t understand, Steve..”

“I think I do.” Steve’s voice was firm but kind. Wanda looked up at him, confused. “I lost Bucky, more times than I can count. I thought he was gone during the war, then I found him as the Winter Soldier. And every time I thought I had him back, something would happen. Hydra, the government, the Accords… it felt like I was always fighting to keep him in my life.”

Wanda’s expression softened slightly as she listened, her defenses lowering.

“But I never stopped fighting for him,” Steve continued, his voice steady. “Because the love I have for Bucky—it’s unconditional. Even if it was messy, even if it hurt, it was worth every second I got with him.”

Wanda’s eyes welled up with tears again, and she wiped at her cheeks, her hands trembling. “But what if I lose them, Steve? What if I love them, and then they get hurt, or worse—what if they die because of me?”

Steve stepped closer, his gaze unwavering. “You can’t live your life afraid of what might happen. Love is a risk, always. But it’s a risk worth taking. Because the time you spend pushing them away, that’s time you’re losing right now. You’re hurting them, and you’re hurting yourself.”

Wanda swallowed hard, her throat tight. She could feel the weight of her own fear pressing down on her, suffocating her, but Steve’s words rang true. Every moment she spent avoiding you, every time she told herself it was for the best, she was only making things worse.

Steve crouched down to be at eye level with her, his voice gentle but firm. “You don’t know what the future holds, Wanda. None of us do. But I promise you, shutting them out is going to hurt a lot more than loving them ever will.”

Wanda let out a shaky breath, her heart pounding in her chest. She had been so focused on her fear, on the possibility of losing you, that she hadn’t realized she was losing you right now. It was happening before her eyes, and it was her fault.

“I just… I don’t know if I can be that strong,” she whispered, her voice broken.

“You’re one of the strongest people I know,” Steve said softly. “And you don’t have to do it alone. You’ve got us, and you’ve got them. But you have to take that step, Wanda. You have to let yourself love them.”

Wanda closed her eyes, tears spilling down her cheeks as she nodded. She knew Steve was right. She had been running from her own feelings for too long, hiding behind the fear of losing you. But now she realized—by lying, she was already losing you.

“Thank you, Steve,” she whispered, her voice thick with emotion.

Steve gave her a soft, reassuring smile. “Go find them. It’s not too late.”

Wanda took a deep breath, gathering what little courage she had left. She had to fix this. She had to find you, tell you the truth, and face whatever came next—because no matter how terrifying it was, losing you completely would be far worse.

You were back in the training room, throwing punches at the bag with reckless abandon. Each hit sent waves of pain through your body, but you didn’t care. It was easier to focus on the physical ache than the emotional storm swirling inside you. Natasha’s words echoed in your mind: Wanda loves you, but she’s scared.

Scared. You let out a bitter laugh, swinging another punch that nearly knocked the bag off its chain. Why didn’t she just tell you that? Why did she make you feel like you were out of your mind, like you were stupid for thinking she could ever love you back?

You wiped the sweat from your brow, breathing hard as your thoughts spun in circles. The truth had been right there all along, but instead of being honest, she had let you spiral. You weren’t even sure what you felt anymore—anger, hurt, maybe even guilt for forcing her into this position. You had laid your heart out for her, and she crushed it, all to protect herself.

Just as you were about to throw another punch, you heard footsteps behind you. You didn’t have to turn to know who it was. Her presence was unmistakable, a warmth that always made you feel safe and now felt like a dagger in your chest.

“Y/n…” Wanda’s voice was soft, hesitant, and it made your skin prickle. You kept your back to her, clenching your fists as you tried to control the emotions bubbling to the surface.

“I know you probably don’t want to talk to me,” she continued, taking a cautious step closer. “But I—I need to explain.”

“Explain what?” You finally turned around, your voice sharp. “How you made me feel like an idiot? Like I imagined everything between us?”

Wanda flinched at your words, her eyes widening with guilt. She looked like she hadn’t slept in days—her eyes were rimmed with red, and her usually steady hands were trembling. “That’s not what I meant to do. I never wanted to hurt you.”

“Well, you did,” you said bluntly, crossing your arms over your chest. The air between you felt heavy, suffocating.

Wanda stepped closer, her gaze pleading, but she still wouldn’t meet your eyes fully. “Y/n, please. It’s not that simple.”

“Then make it simple,” you snapped, your frustration finally boiling over. “Stop beating around the bush, Wanda. Tell me the truth. Just say it.”

She opened her mouth but hesitated again, her eyes flicking away from yours. You let out an exasperated sigh, running a hand through your hair. “For once, just be honest with me. You owe me that.”

There was a long pause, and you could see the conflict in her eyes, the way her whole body tensed as if she was fighting herself. Finally, she took a deep breath, her voice shaky but louder now. “I lied to you. About everything.”

You blinked, your heart skipping a beat. “What?”

Wanda took a step closer, her eyes brimming with tears as she finally let her guard down. “I lied. When I said I didn’t love you—I was lying.” Her voice cracked, and a tear slipped down her cheek. “I’ve been lying to myself, to you… I’ve been so scared of losing you that I thought it was better to push you away.”

Your mind was reeling, trying to process her words. You took a step back, overwhelmed by the flood of emotions—anger, relief, confusion. “So you do love me?” you asked, your voice barely above a whisper.

Wanda nodded, tears falling freely now. “Yes. I love you. I’ve loved you for so long, but I was terrified.” She wiped at her cheeks, her breathing uneven. “I’ve lost everyone I’ve ever loved, and I couldn’t stand the thought of losing you too. So I did the only thing I knew how to do—I pushed you away.”

You felt a lump forming in your throat, and your vision blurred with unshed tears. “Do you have any idea what that did to me?” Your voice cracked, and you swallowed hard, fighting to keep your composure. “I told you I loved you, and you made me feel like a fool. I was terrified too, Wanda. I didn’t want to lose you, but I had to tell you because—because I couldn’t keep pretending. My feelings for you—they consumed me.”

Wanda took another step closer, her hand reaching out but hovering in the space between you, afraid to touch you. “I know,” she whispered, her voice thick with emotion. “I’m so sorry, y/n. I thought I was protecting both of us, but I was wrong. I hurt you, and I hate myself for it.”

Tears spilled down your cheeks as all the pain you had been holding back came rushing out. “You were my best friend, Wanda. My best friend. And I lost you the moment I opened my mouth.

Wanda’s face crumpled, her own tears falling faster now. “You didn’t lose me. I was the one who messed everything up. I was scared, and I made all your worst fears come true.”

There was a long silence as the two of you stood there, both of you crying, both of you broken by the weight of your own fears. Finally, Wanda moved closer, closing the distance between you, her hand finally resting on your arm. Her touch was tentative, soft, but it sent a shiver down your spine.

“I don’t want to lose you,” she whispered, her voice barely audible. “Not like this.”

You looked into her eyes, seeing the raw vulnerability there, and it broke something inside you. All the anger, the frustration—it melted away in that moment, leaving only the overwhelming love you had always felt for her.

Without thinking, you reached down and cupped her face in your hands, pulling her close. Wanda’s breath hitched as your lips crashed together, a mix of tears and desperation. The kiss was soft but intense, full of everything you had both been holding back for so long. It was tender, warm, but laced with the pain of everything you had gone through.

Wanda’s arms wrapped around you, pulling you closer as the kiss deepened, both of you pouring your hearts into it, trying to mend what had been broken. When you finally pulled away, you rested your forehead against hers, both of you breathing hard, tears still slipping down your cheeks.

“I love you,” you whispered, your voice raw but full of conviction. “I’ve always loved you.”

Wanda let out a shaky breath, her hands gripping the back of your shirt like she was afraid to let go. “I love you too. I’m so sorry for everything.”

You pulled her into a tight embrace, burying your face in her hair, feeling the warmth of her body against yours. “We’ll figure it out,” you whispered softly, kissing the top of her head. “We’ll figure it out together.”

Wanda nodded against your chest, her arms tightening around you. “I don’t want to lose you again.”

“You won’t,” you promised, your voice full of the kind of love that you knew would last forever.

The two of you stood there, holding each other, the weight of the past weeks slowly lifting off your shoulders. For the first time in what felt like forever, you felt like you could breathe again. The fear, the pain—it was still there, but it didn’t matter. Not when you had her in your arms.

“Come on, you need a shower and some rest,” she mumbled tearfully.

“Are you saying I stink,” you joked hands going to her own.

She smiled, missing your childish jokes, “I’m saying we’re both exhausted and I’ve missed cuddling with you.” she pulled you towards the exit as you laughed following her, “and Steve told me what happened..Idiot,” she finished as you mumbled something about hitting steve.

Eventually, you both made your way back to your room, neither of you wanting to be apart any longer, you took a brief shower as Wanda found a movie to play. You curled up together on your bed, Wanda resting her head on your chest, her arms wrapped around you like she was afraid to let you go, legs tangled together.

As you both drifted off to sleep in each other’s arms, the nightmares seemed far away. For the first time in weeks, you felt peace. Wanda was with you, and that was all that mattered.

[luckydraww]

Y/N Intro - Fracture

Navi | Fracture M.List | intro i | intro ii | Prologue

══════♤══════♧══════♡══════♢══════

"Vice-Commandant sent me to give you this."

“Is this the report on the incident?”

"Yes sir."

══════♤══════♧══════♡══════♢══════

CONFIDENTIAL RIDER REPORT -Y/N

Recipient: WL Kim Hongjoong, Second Wing From: V-Cmdt █████████ Subject: Cdt. L/N Y/N - Incident Debrief & Squad Transfer

═══════════════════════════════════

Rider: Y/N L/N Current Assignment: Wing 2, Flame Section—Squad Pending Previous Assignment: Squad 1 - Declared dissolved, all members KIA with exception. Dragon: Dànshael - Female Blue Daggertail - Aethelynor Line Signet: Heartstring - Observation based. Secondary anomaly noted but unverified. Classification escalated to Tier III pending further analysis. See Addendum.

═══════════════════════════════════

Incident Summary: Cadet Y/N is the sole survivor of the destruction and following dissolution of Squad 1 (Wing 2, Flame Section), following a low-risk perimeter patrol along the Western perimeter on ██/██/████. Operation was routine and not expected to encounter resistance beyond baseline. No significant enemy movement was reported within a 15-mile radius.

Post-Incident analysis and secondary reconnaissance indicate corruption of an unidentified nature. Evidence and survivor report strongly suggests that one rider was affected first. Mental compromise or effects of an unknown influence spread rapidly through the squadron, likely or suspected to be psychological in nature, possibly facilitated through dragon bonds. Behavior degraded within moments; squad turned in on self. Chain of command rapidly collapsed, squad was decimated in approximately eight minutes.

Cadet Y/N remained unengaged in the violence, and was found two hours later by recovery team, physically intact but visibly shaken. Dànshael—here on referred to as Dàn—was notably found unconscious but unharmed next to her rider. The cause of the dragon's condition is currently unknown, as there were no external wounds or signs of magical interference detected, and there is no precedent for a dragon to enter an unconscious state without severe trauma.

Cadet reported a phenomenon referred to as "thread distortion", it is believed to be in reference to her signet's perception-based abilities. Cadet was transferred to isolated medical containment for 48 hours before being transferred to standard medical facility. Cadet is set to resume training under probationary terms after finality of transfer to Squad 3—Wing 2, Flame Section—following WL and SL approval. In the event that it is not approved, Cadet is likely to be transferred to Squad 1, Tail Section, Wing 2.

═══════════════════════════════════

Signet Analysis (Provisional)

Officially recorded in file as Heartstring, signet manifests as a passive perception-based ability that allows Cadet to visually "perceive" connections between people, dragons, information, and systems as glowing filaments that shift in color based on dynamics or relations.

During the incident with Squad 1 that led to it's breakdown, this ability appeared to allow the cadet to distinguish which individuals were compromised, tracking the corruption to point of origin, allowing her to predict the spread pattern. This likely enabled her to avoid engagement and isolate from further influence.

However, field observations and recorded reactions during the incident, as well as basic training exercises, suggest a secondary, active component—currently undocumented. Cadet has not exhibited conscious awareness of dual Signet functionality. It is suspected that what has been observed is an advanced use of her signet, with differential suggesting it could also be a layered or compound signet manifestation. This latent function appears to allow her to manipulate or apply pressure to weak points within a system—tactical, social, physical, or psychological. This function has previously been overlooked, relating to the cadet's ability to physically perceive how things connect and therefore break, this manifestation blends closely with her signet's primary function and sensory framework. Continued observation without disclosure to cadet is recommended at this time.

NOTE: While there is no conclusive evidentce, internal investigations have flagged the possibility that the unconscious use of a potential secondary signet function may have contributed to Squad 1's instability. Whether this was a catalyst or simply a reactive measure remains unknown.

═══════════════════════════════════

Behavioral and Psychological Report:

Post-recovery evaluations show acute survivor's guilt, heightened pattern-recognition, and relational aversion. Cadet demonstrates composure under stress but evades direct discussion regarding squad's final moments. Cadet's heightened awareness following trauma has led to a tendency to "read" others before engaging, indicating instinctive Signet usage.

Cadet's dragon, Dàn, exhibits heightened protectiveness, uncooperative behavior, and appears to actively discourage close proximity from unfamiliar dragons or riders following incident. Engage with caution.

═══════════════════════════════════

Recommendations:

Escalation of Signet Classification from Class II (Restricted) to Class III (Classified).

Maintain Tier III Classification of Incident at this time.

Restrict mission exposure to controlled or supervised scenarios until confirmation of stability.

Do not disclose dual-signet theory to Cadet at this time.

Psychological review to be administered quarterly under indirect protocols.

Approve integration into Squad 3 with standard probationary Surveillance. Recommended pairing in Squad 3 with low-conflict cadets.

Flag as potential asset - corruption detection and containment. Monitor for corruption resistance markers.

═══════════════════════════════════

Addendum A - Signet Irregularity Study

Resonance testing post-incident reveal fluctuating cognitive output during high-stress situations, particularly in emotionally charged or relationally unstable environments. Theoretical modeling suggests an inherited signet structure that has yet to stabilize, that may either be:

Dual-Signets manifesting in close synchorny (Currently indistinguishable as separate abilities), or

A rare, multi-functional signet with both perceptive and manipulative properties, likely passed down matrilineally.

It is noted that the Cadet's mother reportedly displayed a similar, though less intense, anomaly during her active service in the Rider Quadrant, though records were sealed following discharge and ultimately death. Lineage analysis suggests maternal inheritance is likely.

Observations confirm heightened activity or signet under emotional or interpersonal duress. Effects include targeted influence over psychological or structural vulnerabilities.

Operational implications are significant. Cadet's capabilities may prove advantageous in:

Identification, isolation, or neutralization of corrupted personal and double-agents.

Stealth and infiltrative scenarios requiring emotional or hierarchical manipulation and perception.

Targeted destabilization

Therapeutic restoration of units post-engagement

However, overuse of signet complex presents escalating risks: relational dissociation, neural fatigue, cognitive fragmentation, and involuntary use of manipulation function of signet. Without further study and control, Cadet may pose an internal security risk.

Cadet to remain under active observation. Recommended structured stress-evaluation trials, temporary restriction from command-critical missions, and close monitoring of signet manifestations.

══════♤══════♧══════♡══════♢══════

luckydraww © 2025 - all rights reserved to luckydraww. Do not steal, plagiarize, or translate any of my work without prior permission.

[liesmyth]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[freeonlineworkouts]

Are 5 Exercises Enough for Chest Day?

Yes, 5 exercises are enough for chest day if they effectively target all areas of the pectoralis major and minor, ensuring balanced development. The key is to choose compound and isolation movements that work the upper, middle, and lower chest while considering factors like volume, intensity, and recovery.

How Many Exercises Should You Do for Chest?

The ideal number of exercises depends on your experience level, training frequency, and goals:

Beginners (0-6 months): 3-4 exercises (8-12 reps, 3-4 sets)

Intermediate (6-18 months): 4-5 exercises (8-12 reps, 3-4 sets)

Advanced (18+ months): 5-6 exercises (6-12 reps, 4-5 sets)

A well-structured 5-exercise chest workout can be sufficient for muscle growth, provided you train with progressive overload and proper form.

5 Best Chest Exercises for Maximum Growth

Here’s a well-rounded 5-exercise chest workout that hits all areas:

1. Barbell Bench Press (Flat or Incline)

📌 Muscles Worked: Middle/Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 4 sets of 6-10 reps 🔹 Why It Works: The best compound movement for building chest strength and mass.

2. Dumbbell Incline Press

📌 Muscles Worked: Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Helps develop the upper chest, which is often lagging.

3. Dumbbell or Machine Chest Fly

📌 Muscles Worked: Inner & Outer Chest 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Stretches and contracts the pectorals for improved chest width and definition.

4. Decline Press (Barbell or Dumbbell)

📌 Muscles Worked: Lower Chest 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Adds fullness to the lower chest and enhances overall size.

5. Dips or Machine Dips

📌 Muscles Worked: Lower Chest, Triceps 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Excellent for finishing your workout with a deep stretch and contraction.

Additional Considerations

✔ Progressive Overload: Increase weight, reps, or sets over time. ✔ Proper Form: Prevents injury and ensures muscle activation. ✔ Rest & Recovery: Chest muscles need 48 hours to recover. ✔ Nutrition & Protein Intake: Essential for muscle repair & growth.

Final Verdict: Is 5 Chest Exercises Enough?

Yes! If you choose compound and isolation movements strategically, 5 exercises can be optimal for building size, strength, and definition in your chest. Keep your training intense, progressive, and balanced for the best results.

Would you like help structuring your weekly chest training routine? Let me know! 💪🔥

[earthnashes]

Fitness update time baybeeeeeeeee! I once again had to gather the balls to post the photos here so uh. Ye. :D

Like the last one, more details will be under the cut, but for the TL;DR crowd:

Last Update Here

Current: 177lbs | Estimated BMI: 24-26% | Push Pull Legs split at 6 Days a week

Notes: Training stimulus for this block focused on lifting basics and intensity: establishing a stronger mind-muscle connection and knowing how training to true mechanical failure feels like. Additional challenge: Finding maintenance calories and maintaining weight in the general range of 175-180lbs before re-attempting 1st Lean Bulk attempt.

Results: All lifts have seen an increase in working weight. Noticeably more muscle definition overall over the course of the last two months. Weight largely remained the same; assume maintenance calories has been accurately found.

Sooooooo the last two months have been kinda crazy. I took a look at my past lifting logbooks and found that despite my PRs being higher than the last recorded attempt, my overall working weights for all of my lifts hadn't really moved much. Partially out of fear of injury, but mostly due to the noticeable lack of real intensity in the training.

On top of that I found that my weight wasn't going down or up at the calories I was eating at, but my energy had begun to drop and recovery was suffering. Originally I was meant to be in my first bulk, but my weight never moved, and that ultimately resulted in me switching strategies for my nutrition too.

Basic idea: dial up the intensity, RPE of 8-9.5. Find true maintenance calories.

For nutrition: I used the TDEE calculator for my calories this time. It's supposedly more accurate than most other calorie calculators including MyFitnessPal's calculator, which gave me 2200 calories as my "bulk". Welp, turns out that's wrong; 2200 is my cutting number with my current activity level. And given how long I've been in a cut, it explained why, even in the deficit still, my weight never moved: it's too low to gain weight, and with how long I been in a deficit up until then my body was adapted too much to continue losing fat. So I instead switched focus onto finding my actual maintenance calories by immediately bumping my calories to the number the TDEE calculator gave me (2600 cal) and adjusting based on how my weight trend.

Result is, over the course of 2 months I gained 2 pounds but I'm certain this is almost entirely muscle (based on look, measurements, and performance in the gym); I've otherwise hadn't changed weight wise. This is good to know; it means I can eat more than I initially thought and gives me a stronger baseline for when I do actually go into a real bulk.

For training: First thing I focused on was my legs, which was arguably my weak link. This is largely due to an old injury in my left knee made it hard to reach full range of motion, and the strength discrepancy between my left and right leg because of it was pretty noticeable. Correcting it is one of the reasons why I switched to PPL training split, with Legs being trained first every cycle.

For both my legs and my isolation exercises I utilized unilateral versions of all my exercises; working each limb separately instead of together. I also incorporated a different set program: 2 working sets of 6-10 reps, 1-2 sets taken to true mechanical failure. The failure sets were meant for me to get used to the very uncomfortable sensation of training the muscle to- and past - it's actual limit and not my mental limit while maintaining proper form technique. That shit is rough, but it ensured that I was training with actual intensity and I was taking the muscle to true failure for growth, which in turn would help with building better muscle-mind connection with each muscle bilaterally and unilaterally.

For compounds I didn't take any of the lifts to true failure due to the higher fatigue and recovery toll. Instead I focused on building strength skill, so the set program was: 1 Topset (heaviest set of the exercise) 1-3 reps, 2 working sets for 5-8 reps. Any hypertrophy work for these lifts were always done with machine accessories for stability and safety.

Results thus far has seen my overall strength increasing, my knee is much stronger and stable (tested my squats and I can safely squat my own bodyweight without pain or wobbling, which is a feat due to being unable to do that months ago), and I confidently can say I have better form and idea of intensity.

-------

SO! With all of that said I'd say this block was overall a success after much trial and error. Now that I've gotten a better idea of a few things, my next move right now is to take a deload week for some much needed rest, then structure my next block for a more strength focus alongside my 2nd attempt at an actual lean bulk. The goal is to gain at least 4-5 pounds of muscle by the beginning of next year and make a new maxout for my PRs, so I might look a lil soft the next time I do a progress report but hopefully I'll be much stronger and ready for my second cutting phase.

This shit is hard, but I'm loving it to death man. I'm having a lot of fun learning and going through the journey and now I can confidently say that I'm at the Intermediate stage of lifting! I also think I know the type of weightlifter I am now. I've heard the term "powerbuilding" a few times now and I feel it fits; primarily lifting to build strength, but also throwing in some bodybuilding rhetoric for aesthetics.

Like I said a while back I'm seriously considering recording my workouts and posting those as I go on my Instagram, and I've actually bought a lil phone stand to practice recording and being more comfortable in front of the camera. We'll see how that goes I suppose!

But uhhhhh YE! That's all my yapping for now. Thank you for listening, and if you have any fitness goals feel free to share them with me! :)

[strengthpillar]

Gym Workout For Bodybuilding

A bodybuilding workout at the gym should be strength, muscle mass, and definition-oriented with compound as well as isolation exercises. It starts with a warm-up to improve blood circulation and prevent injuries. Compound exercises are a must because they hit more than one muscle group. The best compounds to include are squats, deadlifts, and bench presses, among others. Make sure these exercises are the majority of your workout as it is around these that progressive overload will happen-through the increase in weights or reps.

Add isolation exercises such as bicep curls, tricep extensions, and leg curls to isolate muscles and define muscle. For best muscle growth, hit 4-6 sets of 8-12 reps on each exercise.

Proper nutrition in building muscle involves proper attention towards sufficient intake of proteins and calorie quantities for body restoration and workout recovery. It includes appropriate resting, recovering, and sleeping conditions necessary for growing your muscles and betterment in training.

[fungus-gnats]

my "miracle fruit" plant, Synsepalum dulcificum, is fruiting :3

these fruits make sour foods taste sweet! they contain miraculin, a glycoprotein which binds to the membrane of the sweet taste receptor and causes acidic foods (etc. lemons) to be perceived as sweet.

At neutral pH, miraculin binds to hT1R2-hT1R3 (sweet taste receptor), which may inhibit further receptor activation by a second sweet-tasting compound, thus dampening the sweetness of another substance (note: some studies report no change in perceived sweetness). At low pH levels (acidic, e.g. 4.8-6.5), miraculin is activated by H+ ions - the conformational change in shape of miraculin allows for its active site (the carbohydrate part of the molecule) to bind to the hT1R2 unit of the hT1R2-hT1R3 sweet receptor. This activates the receptor, and we register a sweet taste.

The effect may last from 30s to 2h, as the action of miraculin produces a sweet taste each time a sour food is tasted, until salivary amylase dissociates the miraculin from taste receptors.

Overall, miracle fruits decrease the perceived sourness and increase the sweetness in acidic foods, as well as alters the perception of sweet, bitter, and salty tastes at low pH conditions :)

sources under the cut:

[gym-x-plus]

🏋️‍♀️ Ready to take your training to the next level?

It’s time to supercharge your workouts with supersets!

1️⃣ How to Organize Your Supersets:

Choose two exercises that target different muscle groups.

Pair exercises that allow one muscle group to rest while the other works.

Aim for balance and efficiency in your pairings.

2️⃣ Benefits of Supersetting:

Maximizes time efficiency by reducing rest periods between sets.

Increases training intensity and calorie burn for a more effective workout.

Enhances muscular endurance and promotes muscle growth through metabolic stress.

3️⃣ Tips for Proper Supersetting:

Focus on quality over quantity, maintaining proper form throughout each set.

Start with compound movements before moving to isolation exercises.

Stay hydrated and listen to your body’s cues to prevent overtraining.

💪 Ready to experience the power of supersets? Try incorporating them into your next workout routine and feel the burn! 🔥 Let’s crush those fitness goals together! 💪💥

💥 Maximisez vos séances avec les supersets ! 💥

1️⃣ Choisissez deux exercices pour cibler différents groupes musculaires.

2️⃣ Réduisez les temps de repos pour une séance plus intense et efficace.

3️⃣ Priorisez la forme et l’hydratation pour des résultats optimaux.

Prêt(e) à ressentir la puissance des supersets ? Essayez-les dès aujourd’hui ! 💪🔥

©️Credit ig @bootybydesign

 #Supersets #EntraînementEfficace

[maikwiedenbachdubai]

Build a V-Shaped Back with This Killer Pull Day Workout – Now in Dubai!

Looking to achieve that wide, powerful V-shaped back and stronger arms? This intense Pull Day Workout—designed by world-renowned personal trainer Maik Wiedenbach—is now tailored for fitness enthusiasts in Dubai who want results that speak for themselves.

Whether you’re training at a premium Dubai gym or crushing it at home, this workout blends compound movements and targeted isolation exercises to sculpt your back and biceps like a pro.

For online coaching or tailored programs, visit https://www.maikwiedenbach.ae

[denialcity]

As an angst prompt for your Uchiha as fine arts songbirds propaganda by the time Itachi and Sasuke are born the Uchiha have lost that part of their culture. Like they still teach their kids to sing as breathing exercises and sing in performance settings, but other than that, nothing. I think this would affect the Uchiha a lot as they would lose a big part of what tied them together as a community/family.

An idea for how it happened would be that other clans (especially the Hyuuga) looked down on them for being such a powerful clan with a deadly reputation, that just, sings, all the time. This makes the younger Uchiha self conscious and they stop singing outside the compound. Then once Danzo starts targeting them the rumours get worse, the Uchiha get more isolated and between points A and B, they just stop.

ahhh great prompt and it makes sense. I think it doesn't even have to be malicious-- a mix of standardised state curriculum education, secular policy to enforce peace between different groups, and insular culture/ paranoia could definitely wipe out culture within 3 generations, it happens so fast with regime change esp if enforcement is strong.

Kind of tugging at the heartstrings when sasuke goes to join Sound tho

[thenx-fitness]

Calisthenics for Mass: Build Muscle with Bodyweight Training

The Truth About Calisthenics and Muscle Growth

If you’ve ever wondered whether you can build serious muscle mass without weights, you’re not alone. Many people believe that bodyweight training is only good for endurance and toning, but that couldn’t be further from the truth. With the right strategy, you can pack on size using nothing but your own body. Welcome to the world of calisthenics for mass—where gravity is your gym and discipline is your trainer.

This guide will walk you through the key principles of muscle growth using calisthenics, effective exercises, and a structured workout plan to help you get stronger and bigger. And if you’re looking for guided calisthenics programs, check out Thenx for expert-led workouts.

The Foundation: Compound Movements

Building mass with calisthenics requires compound movements—exercises that engage multiple muscle groups at once. Unlike isolation exercises, compound movements trigger a greater hormonal response, which is essential for muscle growth.

Here are some of the best compound exercises for mass:

Dips – Targets triceps, chest, and shoulders.

Pull-Ups – Builds the back, biceps, and core.

Pistol Squats – Engages the quads, glutes, and stabilizers.

Handstand Push-Ups – A powerful shoulder and triceps builder.

Muscle-Ups – A full upper-body explosive movement that demands strength and coordination.

Incorporating these movements into your training ensures that you stimulate the most muscle growth with each session. Need help perfecting your technique? Head over to Thenx for step-by-step tutorials.

Progressive Overload: The Key to Growth

Lifting heavier weights in the gym isn’t the only way to progressively overload your muscles. In calisthenics, you can increase difficulty in several ways:

Increasing Reps – Gradually add more reps per set.

Increasing Difficulty – Move to more advanced variations (e.g., regular push-ups to archer push-ups).

Adding Sets – Increase the number of sets per exercise.

Adding Weight – Use a weighted vest or resistance bands for extra resistance.

By consistently pushing your limits, your muscles will have no choice but to grow stronger and bigger.

Advanced Calisthenics for Peak Muscle Development

Once you’ve mastered the basics, it’s time to take your training to the next level. Here are some high-level exercises that will help you build even more muscle mass:

One-Arm Pull-Up Negatives – A great way to develop unilateral upper-body strength.

Front Lever – Strengthens the core, back, and shoulders through static holds.

Planche – Engages the shoulders, triceps, and core with intense isometric tension.

Archer Push-Ups – A unilateral push movement that enhances chest and triceps strength.

These moves require time and dedication, but with consistent training, they’ll turn you into a powerhouse.

Sample 3-Day Workout Plan

To effectively build mass, structure your workouts to maximize muscle engagement while allowing proper recovery. Here’s a simple 3-day split:

Day 1: Upper Body Push

Dips – 3 sets of 10-15 reps

Archer Push-Ups – 3 sets of 6-10 reps per side

Handstand Push-Ups – 3 sets of 5-8 reps

Tricep Extensions – 3 sets of 10-12 reps

Day 2: Upper Body Pull

Pull-Ups – 3 sets of 8-12 reps

One-Arm Pull-Up Negatives – 3 sets of 3-5 reps per side

Front Lever Progression – 3 sets of 15-30 second holds

Bicep Curls (using resistance bands) – 3 sets of 12-15 reps

Day 3: Lower Body & Core

Pistol Squats – 3 sets of 5-8 reps per leg

Bulgarian Split Squats – 3 sets of 8-12 reps per leg

Hanging Leg Raises – 3 sets of 10-15 reps

Plank – 3 sets of 30-60 seconds

This structured approach allows for balanced muscle development while ensuring adequate recovery.

Nutrition and Recovery: The Missing Pieces

Training is just one part of the equation—nutrition and recovery play a crucial role in muscle growth. Here’s what you need to focus on:

Caloric Surplus – Eat more calories than you burn to fuel muscle growth.

Protein Intake – Consume 1.6-2.2 grams of protein per kg of body weight.

Carbohydrates – Provide energy for intense workouts and aid recovery.

Rest and Sleep – Aim for 7-9 hours of sleep per night for optimal muscle repair.

A well-balanced diet paired with a solid training routine will significantly enhance your results. For more nutrition and workout insights, visit Thenx.

Final Thoughts: Your Journey to a Stronger You

Building muscle with calisthenics is not just possible—it’s an incredible way to develop functional strength, endurance, and aesthetics. By focusing on progressive overload, compound movements, and proper nutrition, you can achieve a powerful physique without ever stepping into a traditional gym.

So, are you ready to take your bodyweight training to the next level? Start implementing these techniques today, and if you need expert guidance, explore the amazing training programs at Thenx. Your dream physique is within reach—all you have to do is take action!

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!

[fitnessnirvana]

GYM MACHINE WORKOUT ROUTINE FOR BEGINNERS

If you prefer to follow an expert-created fitness regimen, we have you covered. Suzy has offered two full-body workouts that may be alternated two to three times per week to ensure that all muscle groups are worked at least twice per week, which will aid in muscular development and strength. Choose a resistance that will make the last few reps difficult while yet allowing you to maintain proper technique.

WORKOUT 1:

Leg press – 3 x 15 reps: The leg push is a compound exercise that targets the quadriceps, hamstrings, calves, and glutes. It's similar to the squat, but demands less core strength and stability and is easier to execute effectively.

Hamstring curl -- 2 x 15 reps: The hamstring curl is an individual exercise that targets the muscles at the back of the legs. Many people suffer from tight, weak hamstrings as a result of prolonged sitting, therefore targeting these muscles is essential for developing strong, balanced legs.

Chest press – 3 x 12 reps: The bench press is an excellent chest workout, but it is highly technical and demands a significant deal of strength, which novices may lack. The chest press machine is ideal for novices who wish to emulate this compound exercise and gain muscle in their chest, shoulders, and triceps without having to get underneath a barbell.

Lateral pull down – 3 x 12 reps: The lat pulldown machine is another compound exercise that targets the back muscles, specifically the lats, as well as the biceps and forearms.

Bicep curl – 2 x 15 reps: The bicep curl machine is an excellent tool for both beginners and expert lifters to target the biceps because it stabilizes the arm and guarantees that just the biceps are functioning.

Shoulder press – 2 x 15 reps: The shoulder press machine is excellent for strengthening the shoulders. Using free weights necessitates a high level of core stability; eliminating this requirement allows you to focus just on the delts.

WORKOUT 2:

The second session uses the same compound exercises (leg press, chest press, lat pull down, and shoulder press) as workout 1, but swaps out the isolation exercises to target different muscles. To target the quadriceps, use the leg extension machine instead of the hamstring curl. For the triceps, use the tricep extension machine instead of the bicep curl.

Leg press – 3 x 15 reps

Leg extension – 2 x 15 reps

Chest press – 3 x 12 reps

Lateral pull down – 3 x 12 reps

Tricep extension – 2 x 15 reps

Shoulder press – 2 x 15 reps

[liesmyth]

Jockposting :) Lifting progress under the cut 💪

the tldr is that i a couple of months I put 20kg on my deadlift, 15kg on my squat, and I am SO close to benching 35kg for reps I can taste it. If I was in a frame of mind to optimise for recovery and nutrition I'd be unstoppable but as it is I'm just really feelin' myself

I'm on week 9 of GZCLP, a reddit-bro sorta program that's IME extremely effective. Once again, I maintain that reddit is phenomenal for solid fitness knowledge

It's a linear progression program, meaning that you increase the weight on the bar week by week, and it's ideal for novices who're still in the "beginner's gain" stage of weightlifting. It's also great if you're returning to structured programming lifting after a break (me!) but I probably won't keep at it after the first 12-week cycle is over, there's only so much linear increase I can aspire to.

Programming: GZCLP is 4x week, built around big compound lifts in the "strength" range (low reps, higher weights). They're complemented by a medium-rage amount of reps of a different compound lift than the one you're practising that day. So basically, you do big lifts twice a week, but at a different weight/range (called Tier 1 and Tier 2 to tell them apart). Every session also includes isolation exercises in the hypertrophy range, starting at 3x15+.

Jargon: that + symbol means that the last set is meant to be "as many reps as possible" or AMRAP. So if I'm doing 3x5+ squats, I'd do 5 reps for my first and second set, then try to aim for 6 or 7 in my last set.

Progression: You add weight every week to each compound lift; if you fail, the rep scheme changes keeping the volume the same.

T1 (main lifts) go from 3x5+ >>> 4x4+ >>> 5x3+

T2 (medium range reps for compound lifts) start at 3x10 >>> 3x8 >>> 3x6

T3 (back work and accessories) are 3x15+, only progressing when the AMRAP set gets to 25.

The T2 lifts especially are brutal. Because they go up every week but the amount of volume is A Lot. Doing sets of 10 reps with heavy-ish squats or deadlifts is extremely demanding.

Sessions! Basically, each week looks like this

Day 1: Squats (T1) + Bench press (T2) + Back work and leg accessories (T3)

Day 2: Overhead barbell press (T1) + Deadlift (T2) + Back work and upper body accessories (T3)

Day 3: Bench press (T1) + Squats (T2) + Back Work and upper body and core accessories (T3)

Day 4: Deadlift (T1) + Overhead bar press (T2) + Hip thrusts (T2) + Back work and core accessories (T3)

I start every session with dynamic stretching AND core engagement exercises (deadbug, planks, renegade row, suitcase carries) and usually end with an abs + kettlebell swing circuit. KB swings are SUPER FUN, btw. I do them every minute on the minute with a timer, starting with 5 swings then working my way up to 12-15 reps on the minute before I go up in weight. Currently I'm using a20kg (44 lbs) kettlebell.

💪 Weight on the bar! ✨

The whole point of this post was to blather about my lifting numbers so here we go. I started 9 weeks ago a bit conservatively, which imo is better than starting too heavy and going up too fast. I've failed every lift except squats, and that's only because I'm not consistently breaking parallel like I want to — a goal for my next training cycle is to work on lower body flexibility, go lighter on squats and with better form. This cycle is mainly to get more weight on that bar.

Squat

T1: 37.5kg >>> 52.5kg (116 lbs) for 3 sets of 5 reps

T2: 32.5kg to 43.5kg (96lbs) for sets of 10 reps

Overhead press

I failed multiple times here! Why is it so hard to build stronk shoulders, I ask you

T1: 17kg to 22.5kg (50 lbs) for 4 sets of 4 reps

T2: 12kg to 18kg (40 lbs) for sets of 6 reps

Bench Press

Veeeery proud of how this one is going

T1: 25kg to 33.5kg (74 lbs) for 5 sets of 3 reps

T2: 20 kg to 30kg (66 lbs) for 3 sets of 8 reps. Veeery proud of my progress on this one.

Deadlift

Bit frustrated because DLs used to be my strongest lift and I feel like I should be further ahead but that posterior chain needs nurturing

T1: 43kg to 62.5 (134 lbs) for 5 sets of 3 reps

T2: 33kg to 53.5 (118) for 3 sets of 10 reps

What's next?

3 more weeks of GZCLP then we shall see! I'm thinking an intermediate bench program + less volume on lower-body lifts, especially since I'm going to get more serious about half marathon training next month.